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Computer Jockeys: These Anti-Pain Arm & Neck Stretches are Meant for You (Playlist)

Computer Jockeys: These Anti-Pain Arm & Neck Stretches are Meant for You (Playlist)

Health, Wellness, and Fatherhood

Do you work at a laptop all day? These 3 essential stretches will help prevent pain and ward off stiffness.

Forearm Stretches to Release Tightness

Arm Extensions

  • Extend your hand away from you with your palm facing upwards
  • Take your opposite hand and gently pull your fingers down
  • Hold for 10 to 20 seconds and repeat with the opposite hand

Prayer Stretch

  • Place the palms of your hands together
  • Raise them up towards your chest with fingers pointed upwards
  • Push down until you feel a slight stretch and hold for 10 to 20 seconds

Improve Posture with These Neck Stretches

Neck Circles

  • Tilt your head back and look upwards
  • Slowly draw circles with your chin
  • Once you’ve complete a circle, draw another one in the opposite direction
  • Keep the neck relaxed, you should not feel any pinching or pain

Neck Side bend

  • Sitting up straight and looking forward, tilt your right ear towards your right shoulder
  • Hold for 10 to 20 seconds
  • Slowly bring your head back to center
  • Tilt your left ear towards your left shoulder
  • Hold for 10 to 20 seconds and slowly come back to center

Neck Rotation

  • Sit up straight and start by turning your neck towards the right
  • Push your chin towards the ceiling
  • Hold this position for 10-20 seconds and repeat on the other side

Bicep and Tricep Stretches for Upper Arm Strength

Wall Bicep Stretch

  • Place your left palm against a wall
  • Keep the front of your elbow and shoulder close to the wall
  • Slowly turn your body away from the wall
  • You will feel a stretch in your bicep, chest and shoulder
  • Hold for 20-30 seconds and repeat on the opposite arm

Overhead Triceps Stretch

  • Stand with your back straight and feet shoulder width apart
  • Raise your right arm over your head and bend your right elbow
  • Try to touch your palm towards your lower back
  • Gently pull on your right elbow using your left hand until you start to feel a stretch
  • Hold this for 10 to 20 seconds and repeat on the opposite arm

These videos are from our Wednesday Wellness series of free, live wellness sessions. Tune in every Wednesday at 12 noon ET at zeel.com/blog/live.

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